Workout Wednesday

Workout Wednesday- Bench Booty Workout

Who doesn’t want a booty like Brittney?  (Brittney Spears for those millennials who don’t know who I’m talking about)  I know I do.  One might call my rear a “pancake butt” aka no butt.  I have been teased and joked about how my pants even stay up.  Haha, very funny.  All jokes aside, a toned, booty just makes any pair of jeans look better.

Over the past few months, I have really stepped up my booty workout.  Now, I’m far from flaunting a booty like Kim K. (not that I really want to) but I do think the consistency has helped.  By adding in a few new exercises and increasing the weight I use, I have definitely noticed a difference.

Cardio is still a part of every workout I do and I have added in a few booty friendly cardio exercises.  I shoot for at least 25-30 minutes of cardio per day.   A few of my favorites are:

  • Walking on the treadmill at an 8-10% incline
  • Stair Climber
  • Elliptical with a higher resistance
  • Adding intervals to any cardio: 30 seconds sprint, 30 recovery pace

For today’s Workout Wednesday, I am posting a butt workout I have been doing a couple of times per week.  Below are a few of my favorite booty moves to help you build a better bum.



1. Raised Back Leg Lunges

Stand about 2-3 feet from a bench, step or chair, facing away.  Place one foot on the bench behind you.  With your weight on the leg on the floor, slowly bend that knee until it is parallel to the floor.  If your knee extends too far in front of your ankle, move your foot farther from the bench. Press back up and return to the starting position. Repeat for 12-15 reps before switching to other side.

*The higher the bench, the more difficult the exercise


Elevated Rear Leg Lunges

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2. Sumo Squat with Dumbbell

Stand with your feet wide, about twice shoulder width apart.  With toes and knees at about a 45º angle, bend knees and lower dumbbell until your quads are parallel to the floor.  Remember to keep your chest up and shoulders back.  Press back up to starting position. keeping your weight in your heels.  Repeat for 12-15 reps.

Sumo Squat with dumbbell

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3.  Curtsey Lunges

Start facing forward with feet hips width apart.  Standing on your right leg, cross the left leg behind you.  Bend both knees until your right leg (front) is parallel to the floor.  Be careful to not let your front knee pass too far over your front ankle when bending.  Keep chest up and shoulders back.  Press up and return to start position.  Repeat on opposite side.  Perform 12-15 reps on each side.

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4. Glute Bridge

Lie flat on the floor with your feet elevated on a bench, step or chair.  Your butt should be about a foot away and your arms to your sides.  Press up through your heels and squeeze your glutes at the top.  Lower your hips and return to starting position.  Repeat 12-15 reps.

*For a challenge, use only one foot when pressing up while the other is extended out. Repeat on other side.

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5. Elevated Dumbbell Deadlifts

Stand on a step facing forward with a dumbbell in each hand and arms down to the side.  With your knees slight bent, bend over at the hip and lower the weights as far as you can without bending your knees  more or rounding your back.  Keep your eyes looking out in front of you and not directly at the ground.  Begin to stand upright by squeezing your glutes and straightening your torso until you are at the starting position.  Repeat 12-15 reps.

*Standing on the step or bench allows for a great range of motion.  You can also do this exercise by simply standing on the floor.

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6. Bench Step-up

Stand facing a bench or step with your dumbbells in your hands and arms to the side.  Begin by stepping your right leg onto the bench.  Push with your heel of your right foot and squeeze glutes as you stand.  Place your left leg on the bench, coming to a standing position.  Step back down with left leg and return right foot to floor next to left.  You should now be in the starting position.  Repeat 12-15 reps on the right side before moving to the left.

*The higher the bench, the more difficult the exercise

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What are your favorite butt exercises?  I would love to hear what moves you do so please leave your comments in the section below.  Thanks for reading!

Kate- A Copper Queen

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